Pan-Seared Cod with Tomato and Olive Salsa

By AislePrompt Editorial · Published 2026-05-19 · Updated 2026-05-19

Delicate cod fillets pan-seared to a golden crust, topped with a bright salsa of fresh tomatoes, olives, and herbs for a light Mediterranean-inspired meal. This Spanish-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, olive oil, cherry tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 (6 oz each) cod fillets
• 3 tbsp olive oil
• 1 cup halved cherry tomatoes
• 1/2 cup pitted and sliced kalamata olives
• 1/4 cup finely chopped red onion
• 2 tbsp chopped fresh parsley
• 2 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Pat dry 4 cod fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
2. Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Add the cod fillets skin side down and cook for 4-5 minutes until the edges are crispy and the fish is opaque halfway up.
3. Step 3: Flip the fillets and cook for an additional 3-4 minutes until cooked through and golden.
4. Step 4: While cod cooks, in a small bowl, mix 1 cup halved cherry tomatoes, 1/2 cup sliced kalamata olives, 1/4 cup finely chopped red onion, 2 tbsp chopped fresh parsley, 2 tbsp lemon juice, and 1 tbsp olive oil.
5. Step 5: Spoon the tomato and olive salsa over the hot cod fillets immediately before serving.